The “vacuum” for lactate and other byproducts firmly resides within this system. Then we have aerobic glycolysis, the primary engine of aerobic endurance activities. The build-up of glycolytic byproducts (including lactate) is so intense that they cannot be cleared before they affect muscle function. Some sprinters will rely entirely on these energy systems, but working at the paces required to use these pathways is unsustainable for endurance athletes. The two anaerobic pathways are phosphocreatine (PCr) and anaerobic glycolysis, which quickly create energy but are depleted in seconds or minutes. The goal of each is to create ATP (adenosine triphosphate), our primary energy source. Our body relies on three main energy pathways (two anaerobic and one aerobic) in life and exercise. The best endurance workouts will focus on one pathway at a time to maximize the improvement of that system. Improving endurance through training is based mainly on improving the energy pathways that rely on oxygen to help fuel them. Therefore, increasing the mitochondrial density in your type I fibers through aerobic base training expands the size of your vacuum. In almost all cases, the intracellular lactate shuttle in our working muscles moves lactate from type IIA & IIX (fast twitch) muscle fibers, which have far fewer and far smaller mitochondria, into type I (slow twitch) fibers, which posses far more and larger mitochondria. As all good students of Uphill Athlete know, mitochondrial density is increased through aerobic base training. Mitochondria in your muscles receive the lactate and oxidize it into molecules to create energy to sustain exercise.Transporter proteins move the lactate accumulated during intense exercise into muscle fibers with mitochondria - the transport rate can be increased by training at or above your lactate threshold or other high-intensity workouts.The “vacuum” analogy describes the lactate shuttle in two ways. Converting lactate to glucose in the liver is a slow process and cannot be relied on to provide energy during exercise, so our focus is the lactate shuttle. In that case, it will continue to build up as exercise intensity increases and cause a change in blood pH that affects muscle function, and eventually, intensity must decrease. Suppose lactate is not cleared out and reused for energy. Oxidized in the mitochondria and cycled back into molecules contributing to ATP production.Taken to the liver and converted back into glucose, or.Lactate that builds up during exercise can be reused for energy in two ways.
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